Eggs & Dairy
Protein in Greek Yogurt: Protein, Calories, and Meal Ideas
Plain nonfat Greek yogurt is a high-protein dairy staple. A 200 g bowl gives about 20 g of protein with strong protein density and minimal prep.
Protein per serving
20g
200 g plain nonfat Greek yogurt / about 7 oz
Calories per serving
118
200 g serving
Protein per 100g
10g
59 calories per 100 g
Protein density
16.9g
protein per 100 calories
Greek Yogurt Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 200 g plain nonfat Greek yogurt / about 7 oz | 20g | 118 |
| Per 100 g | 100 g | 10g | 59 |
| Protein density | 100 calories | 16.9g | 100 |
Representative source entry: Yogurt, Greek, plain, nonfat. Use plain Greek yogurt for the cleanest protein-to-calorie ratio. Sweetened and flavored versions can add substantial sugar calories.
Good for weight loss? Excellent
Nonfat Greek yogurt is filling, low in calories, and easy to use as a snack, breakfast base, or sauce replacement.
Good for muscle gain? Good
Greek yogurt supplies complete dairy protein and pairs well with cereal, fruit, oats, or whey for a larger muscle-gain meal.
Meal Ideas with Greek Yogurt
Greek yogurt bowl with berries and high-protein granola
Tzatziki-style sauce for chicken or salmon
Overnight oats mixed with Greek yogurt
Greek yogurt smoothie with banana and whey
Tracking Tips
- Check the label because protein varies widely by brand.
- Track toppings separately.
- Choose plain nonfat or low-fat when calories matter.
Compare Similar Protein Foods
Common Questions
How much protein is in Greek yogurt?
Plain nonfat Greek yogurt has about 10 g of protein per 100 g. A 200 g serving has about 20 g of protein.
Is Greek yogurt good for weight loss?
Yes, especially plain nonfat Greek yogurt. It provides a lot of protein for relatively few calories.
Is Greek yogurt good after a workout?
Yes. Greek yogurt provides complete dairy protein and can be paired with fruit or cereal for post-workout protein and carbohydrates.
Sources reviewed
- USDA FoodData Central: yogurt, Greek, plain, nonfat - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition